INTRODUCTION
Since our home workout with Dumbbells went live we have had a lot of people ask us for a home workout with barbell only! So we thought we would put together a workout only using a barbell (And your bodyweight). As with our other workouts, the workout will be below, then after that, we will give a full breakdown. After the breakdown, we go through some tips to remember with this home workout with barbell. Let us get straight into the workout, shall we?
WORKOUT
Set 1 – 10m EMOM
- Minute 1: Deadlift X10
- Minute 2: Burpee Over Bar X10
REST 2 Minutes
Set 2 – 10m EMOM
- Minute 1: Hang Clean X10
- Minute 2: Push Press X10
REST 2 Minutes
Set 3 – 10m EMOM
- Minute 1: Thrusters X8
- Minute 2: Air Squats X15
THE BREAKDOWN
This is a great home workout with barbell workout. Very simple, Effective and it will only take you just over 30 minutes. As with the home workout with dumbbells workout, this workout contains 3 sets/rounds. Each with a short rest between them. So let us go through the first set in this home workout with barbell workout.
SET 1
Set one begins with performing 10 deadlifts at the start of the minute, once you have finished the 10 reps you can take the rest of the minute as rest. So you want to aim to complete the 10 as fast as possible while still maintaining good form. After completing the Reps and having the rest of the minute as rest, at the start of the next minute you will perform 10 burpees over the bar. Start by performing a standard burpee, but when you jump up, jump over the bar and continue. Perform ten of these and then take the rest of the minute to rest. Continue this till the timer hits 10 minutes. After completing the 10 minutes, take a 2-minute rest (or longer if you need it) then proceed to the next set/round.
SET 2
Set 2 is another 10-minute EMOM, at the start of the minute you will perform 10 hang cleans, as with set 1, you want to perform these as fast as possible and then once you have completed the reps you can rest for the remainder of the time. After you perform 10 hang cleans and rest, at the start of the next minute you want to perform 10 press-ups, same as before, you want to complete these as fast as possible. Continue with this till the timer hits 10 minutes. After completing the 10 minutes, take a 2-minute rest (or longer if you need it) then proceed to the next set/round.
SET 3
The last set is is another 10-minute EMOM, the final set begins with 8 Barbell Thrusters, rest for the remainder of the minute and then, at the start of the next minute, you will perform 15 air squats. Continue this till the timer hits 10 minutes. After completing the 10 minutes, you have finished the workout. Take a few minutes to sit and let your heart rate come back down. Take a bit of how hard you found it (you can use the Sets & Reps Diary in our application to do that). If you found it easy either up the weight or up the Reps. This is a great workout if you haven’t got much time or much equipment.
TOP TIPS
- Start of light, As the time ticks away the weight will begin too feel heavier
- If you need a timer to keep track of the workout, check out our handy workout timer on our free application. You can download it here!
- Adjust the reps to suit your weights, if you don’t have much weight on hand, increase the reps and visa versa.
- If you don’t like a certain exercise or movement we have chose then feel free to swap it out change it up for something you do like.
CONCLUSION
If you do decide to change it up, let us know over on Instagram! We would love to see everyone’s workout ideas! We have a few more workouts like this in the works, so we will be posting a lot more home workouts with minimal equipment soon!
We have already posted a fair few workouts, If you want to have a look at out just head over to this page and you will see all the workouts we have made. You can also just search for “workout” in the blog search bar. I am sure there is something there for everyone.
Remember if you want more workouts like this, then head over and give our workout Application a look. Our free app contains hundreds of workouts as well as many other features to help you in your fitness journey! We want to help you as much as we can! Any questions you might have let us know on our advice page!
Written by Kieran Blacker
Kieran is the CEO and Founder of Sets & Reps. He decided to make an application that helped people get a gym workout when not at the gym. He designed, Coded and built the application himself.